Programming
Programs
Pick a program people have actually gotten stronger on. Then swap when the template stops working.
All programs
Showing 47 of 47
intermediate · 4×/week
5/3/1 Beyond
Jim Wendler's intermediate strength template, built on AMRAP-driven training-max progression.
Read morebeginner · 3×/week
Linear Progression
The Starting Strength novice template — three lifts per session, add weight every workout until you can't.
Read moreintermediate · 6×/week
Push/Pull/Legs 6-Day
Six training sessions a week, each one targeting push, pull, or legs. High-volume hypertrophy template.
Read moreintermediate · 4×/week
GZCLP
Cody Lefever's tiered late-novice / early-intermediate template. Three tiers of intensity, one weekly progression rule per tier.
Read morebeginner · 3×/week
Starting Strength
Mark Rippetoe's 3-day beginner program. Linear progression on squat, press, and deadlift — add weight every session until you can't.
Read moreintermediate · 3×/week
Texas Method
A 3-day intermediate program with volume, recovery, and intensity days. Progresses weekly by hitting a new 5RM on Friday.
Read moreintermediate · 4×/week
Upper/Lower Split
A 4-day intermediate program training each muscle group twice per week. Pairs a strength-focused day with a volume-focused day for upper and lower body.
Read morebeginner · 3×/week
StrongLifts 5×5
A 3-day beginner strength program built on linear progression. Two alternating workouts, five core lifts, and one simple rule: add weight every session.
Read moreintermediate · 5×/week
nSuns 5/3/1 LP
A high-volume 5/3/1 variant built on T1/T2 lifts and linear weekly progression. Popular with intermediates who have plateaued on standard 5/3/1.
Read moreintermediate · 3×/week
Madcow 5×5
An intermediate 5×5 successor to StrongLifts. Weekly — not per-session — progression, ramp sets instead of straight sets, and a built-in deload day.
Read moreintermediate · 4×/week
5/3/1 for Powerlifting
Jim Wendler's meet-prep 5/3/1 variant — same four-week cycles, lower AMRAP volume, heavy competition singles in the final mesocycles before a meet.
Read moreadvanced · 4×/week
Juggernaut Method
Chad Wesley Smith's block-periodized strength program — four rep waves (10s, 8s, 5s, 3s) each cycling accumulation, intensification, realization, and deload.
Read moreintermediate · 4×/week
Sheiko #29
Boris Sheiko's high-frequency, high-volume powerlifting block. Four days per week, all three competition lifts trained submaximal — no AMRAPs, no grinding.
Read moreintermediate · 4×/week
Smolov Jr.
A three-week Russian peaking block for squat or bench press. Four sessions per week, load climbs as volume drops. Run it, test a new max, go back.
Read moreintermediate · 4×/week
SBS Reps-to-Failure
An autoregulatory strength program from Stronger By Science. Final sets push close to failure; next-session loads adjust based on what you actually did.
Read moreadvanced · 5×/week
Bulgarian Method
Daily max singles on the squat, bench, and deadlift. High frequency, minimal volume, extreme intensity. Advanced lifters only.
Read moreintermediate · 4×/week
PHUL
Power Hypertrophy Upper Lower: four days per week alternating heavy compound sessions with higher-rep hypertrophy work. Builds strength and size simultaneously.
Read moreintermediate · 4×/week
5/3/1 Forever
Jim Wendler's 2017 update to 5/3/1. Leader and anchor blocks, integrated supplemental templates, and long-term progression for lifters past the basics.
Read moreintermediate · 4×/week
GZCL Jacked and Tan 2.0
Cody Lefever's 12-week intermediate template. Four days per week of T1 main-lift progression backed by T2 secondary volume and T3 high-rep finishers.
Read moreintermediate · 4×/week
5/3/1 Boring But Big
The hypertrophy-focused 5/3/1 template: standard main sets plus 5 sets of 10 at 50-70% of training max. Strength and supplemental volume, four days a week.
Read moreintermediate · 5×/week
RP Hypertrophy
Renaissance Periodization's hypertrophy template: weekly volume climbs from MEV through MRV, then deloads. 4-6 week mesocycles built around volume landmarks.
Read moreadvanced · 4×/week
Westside Barbell Conjugate
Louie Simmons' conjugate system: two max-effort days and two dynamic-effort days per week, rotating exercise variations weekly to avoid accommodation.
Read morebeginner · 3×/week
Greyskull LP
John Sheaffer's novice linear progression: two sets of 5 plus an AMRAP set, three days per week. Arm-specific accessory work built in from day one.
Read moreintermediate · 4×/week
Daily Undulating Periodization
DUP rotates rep ranges inside a single week instead of across months: one heavy day, one moderate day, one higher-rep day per lift.
Read moreadvanced · 1×/week
Coan-Phillipi Deadlift Routine
Ed Coan's 10-week deadlift specialization, written for Mark Phillipi. Heavy single week-by-week, working up from 78% to 108% of starting max.
Read moreintermediate · 3×/week
Doug Hepburn Method — Strength A & B
Doug Hepburn's singles-and-doubles method: eight heavy singles followed by three doubles, add a rep per session, graduate weight when all reps are clean.
Read moreintermediate · 3×/week
Deload Frameworks — Planned, Reactive, and Taper
Three deload models: planned (every 4th week), reactive (fatigue-triggered), and taper (pre-meet). When to use each and how to cut volume without losing gains.
Read moreadvanced · 4×/week
Peaking Block for Powerlifting Meets
A four-to-six week peaking template that tapers volume and raises intensity into a powerlifting meet, built around squat, bench, and deadlift attempts.
Read moreintermediate · 4×/week
Strongman Basics
A four-day week blending powerlifting strength with strongman-specific events: loaded carries, overhead pressing, and odd-object work for time.
Read moreadvanced · 4×/week
Accommodating Resistance Framework
A framework for integrating bands and chains into squat, bench, and deadlift work, matching the resistance curve to your strength curve through the lift.
Read moreintermediate · 5×/week
Full-Body High-Frequency
A five-day full-body template built on high-frequency exposure — every session touches squat, hinge, push, and pull patterns at varying intensities.
Read moreadvanced · 4×/week
Block Periodization
A three-block framework — accumulation, transmutation, realization — that sequences hypertrophy, strength-endurance, and peaking across 12-16 weeks.
Read moreadvanced · 3×/week
Meet Week Taper
A seven-day meet-week template covering the final sessions, volume cuts, attempt rehearsal, weight-cut management, and rest-day structure.
Read moreintermediate · 4×/week
Bench Press Specialization
A six-week bench-focused block — three bench sessions per week with varied grips and tempos, while squat and deadlift hold at maintenance volume.
Read moreadvanced · 4×/week
Deadlift Specialization
A six-week deadlift-focused block — two deadlift sessions per week with pulls from floor and deficit, while squat and bench hold at maintenance volume.
Read moreintermediate · 4×/week
The Cube Method
Brandon Lilly's three-week rotating template for raw powerlifters — max effort, repetition, and explosive waves across squat, bench, and deadlift.
Read moreintermediate · 3×/week
Building the Monolith
Wendler's six-week mass-building 5/3/1 variant — heavy pressing, dense accessory work, and enough volume to add 15-20 lbs of bodyweight.
Read moreintermediate · 4×/week
Candito 6-Week Strength Program
Jonnie Candito's six-week intermediate-to-advanced peaking block — hypertrophy, then linear strength, then heavy singles for a meet-ready peak.
Read moreadvanced · 4×/week
Smolov (Full)
The full 13-week Smolov squat cycle: introductory microcycle, base mesocycle, switching phase, intense mesocycle. Extreme-volume peaking for a single lift.
Read moreadvanced · 4×/week
Juggernaut Method 2.0
Chad Wesley Smith's update to the original Juggernaut Method. Four-wave block periodization with refined training-max calculations and expanded variant work.
Read moreintermediate · 4×/week
GZCL: The Rippler
Intermediate GZCL template using T1 wave periodization: 12-week cycle rippling through 6-rep, 4-rep, 2-rep, and 1-rep waves for each main lift.
Read moreintermediate · 5×/week
PHAT
Layne Norton's Power-Hypertrophy Adaptive Training — five days per week, two heavy power sessions and three high-volume bodybuilding sessions.
Read moreintermediate · 4×/week
The Bridge 3.0
Barbell Medicine's post-novice four-day template. Technique-focused, RPE-driven transition from linear progression into intermediate programming.
Read moreintermediate · 3×/week
Women's Strength Base
Three-day intermediate barbell template with conservative main-lift progression and hypertrophy-balanced accessory volume. No cycle-based programming.
Read moreadvanced · 4×/week
Strongman Contest Prep
Eight-week strongman peaking template: two heavy barbell sessions plus two event days per week, building toward a contest weekend.
Read moreintermediate · 3×/week
Mass Gain 5×5
Higher-volume 5×5 variant built for bulking. Three full-body sessions per week, heavier accessory volume, paired with a caloric surplus.
Read moreadvanced · 4×/week
Peak Strength Meet Prep
Twelve-week powerlifting meet-prep template: hypertrophy, strength, and peaking blocks structured around a specific competition date.
Read more
Ready to actually
get stronger.
iPhone and iPad. 7-day free trial. $10 per month or $80 per year after — cancel any time.
No account. Your data stays on your device.